"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 




The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource


Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

Additional Resouces before you get started

Click here for Food Log & Workout Journal.

Click here to read Discipline in Eating article by KC

Click here to read You Can't Fix a Body You Hate article from Everyday Paleo

Click here to read Skinny Fat article from CrossFit South Bay

Click here to read Beyond the Body CFJ article by Louis Hayes

Paleo Powered Holidays Nutrition Challenge and Life Change 61 Days to Re-boot!

Learn to detach from the craziness of the Holidays and the social eating frenzy that ensues. Are the Holidays really supposed to be about feeding your sugar addiction, packing on extra pounds, spending money you may not have on gifts and adding more stress to your life...Which in turn causes you to eat more sugar to help you feel better? It doesn’t have to be that way. You have the power to make this year different.
Don’t be caught off guard. Go into this Holiday season prepared with some goals in mind and tools in your ‘mental pocket’. Know what you want to do and follow through with the help of a supportive group. Retrain your taste buds to enjoy healthy foods and natural sugars. Learn to pass on empty calorie treats and re-gift a well intentioned tray of holiday cookies. Plan on eating before you go or brining paleo friendly foods to Holiday parties. Learn to make yourself healthy paleo treats to share and educate your friends on healthy holiday eating too.
You don’t have to be driven by your cravings. Your brain may get triggered when introduced to sugary sweets or carb heavy snacks, but you are so much more than that. You are Divine, so treat your Self with the utmost care and healthful eating. Love yourself, love your body, love your food choices. Life is GOOD!

General Framework

The challenge is intended to improve the lives of CFAS athletes by focusing efforts on clean eating, proper nutrition, and general wellness. The challenge is based on Mark Sisson’s book The Primal Blueprint. Although not completely Paleo, Mark Sisson has a great overall approach to complete wellness, in all areas that I think will benefit everyone. His philosophies could have a big impact on the way you set your goals, the way you look at food and food choices, and the way you live your life. Since it is not reasonable to let each of you borrow this book from CFAS at the same time, I have made you copies of the most important aspects of the book to get you started. The book is copyright protected, so I will be needing the materials back at the end of the challenge, in the folder, turned in with your food and workout logs. The materials may not be distributed. While there is a competitive spirit to the challenge, in the end it is an individual program and is 'for fun'. We want our athletes to take this seriously but not let it rule their lives.

The competition will last through the Holiday Season, Nov. 15th - Jan. 15th, 61 days. A 'week' of the competition will span Monday - Sunday. There will be 2 ʻhalf weeksʼ at the beginning and the end. If you happen to pick up your materials late, please adjust honestly based on memory, and begin your food and workout log on the Nov. 15th start date. $40 buy in applies. Half will be used for prize money.


Competitors will be grouped in pairs or partners. You may pick your own partner, or I can help you find one. Each pair will 'face off' against another pair each week and total their points for the week(adding the pairs points together) will determine the winner. In the event of a tie, KC will determine the winner by looking at the participants food journals and making a call based on the quality of the food being eaten (yet another reason to keep a journal!) and creativity of your ʻactive playʼ and ʻtry something newʼ info on journals.

Members will be required to turn in point totals verbally (only point totals, you keep paper journals in folder for final scoring at end of challenge) each week on Monday. Winners will be announced on Tuesday. If point totals are not submitted, then that team will lose 5 points for that individual. Wins & losses will be tracked on a board in the gym.

The team with the best record, winning the most ‘face offs’ each week is the overall winner. Winners will be announced Jan 15th or as soon as I receive results.
I will offer prizes for the Winning Pairs and Individual Winners. Prize money will be determined by how many people ‘buy in’ to participate.


Competitors will need to take before and after pictures. These should be taken in the same place, with reasonably little clothing to show changes (shorts for dudes, shorts and sports bra for ladies, please).
Body measurements should be taken before and after, with a cloth or fabric measuring tape. Do not cinch the tape, just lay it around said body part and read measurement, keep track of details of where you measured (ex. around waist at level of piko) Chest, waist, hips, legs(biggest part of thigh), arms(biggest part of upper arm) and neck. Try and have the same person perform the measurements and take the pictures to keep things consistent.


Daily points will be determined by the athlete's adherence to the following: 'Eat Meat and Veggies, Nuts and Seeds and Fruit. No Sugar, Grains, Dairy or Legumes.' We will be using Mark Sisson’s book “The Primal Blueprint” as our guide. However, we will only include 10% dairy allowance in this challenge(as you know this is a stretch for me to allow this so enjoy this as a small treat). We WILL be allowing ‘Starchy Tuber Vegetables’; yams and sweet potatoes, and I will include Kalo/Taro here. These are ALLOWED. You get a point per macronutrient(protein, carb, fat) per meal. Do not stress on portion sizes, for now, stick with a portion size (of each individual macronutrient) being about the size of the palm of you hand. You are allowed one point per approved beverage(water is optimal), taken during meal or not, 5 points max drink points per day. By all means drink more if you need it!

Example of a ʻNon Paleo Slipʼ: You do not get any points for a meal if you eat any amount of non-Paleo food, even if less than a standard serving size for that food. Examples: A few M&M's. A small handful of Goldfish crackers. A few french fries. A couple of gulps of soda or BEER. A spoonful of peanut butter or hummus. A glass of soy milk or soy latte. You must deduct a point for that meal (-1).

You will earn a point if you take one fish oil supplement per day. CrossFit advocates 3-5g per day of both EPA and DHA. “Fish oil, which includes Cod-liver oil, is a significant source of the Omega-3 fatty acids DHA and EPA.  These fatty acids have numerous, documented health benefits: improved cholesterol balance, reduced inflammation, increased blood flow, reduced rates of heart disease and atherosclerosis, better immune system function, improved brain function, improvement in psychiatric disorders, and prevention of cancers (particularly breast, colon, and prostate).  Improved blood flow and reduced inflammation are of particular interest to athletes.  This enables an athlete to train harder and recover faster. Dr. Barry Sears said of fish oil, “It’s as close to a miracle drug as I’ll ever see in my lifetime.” Even for the non-athlete, the benefits of fish oil are profound.  Including the benefits listed above, studies have shown that fish oil can cause weight loss and improved body composition even when supplementing a very poor diet.” (see http://crossfitimpulse.com/why-fish-oil for links to sources).

Please read your fish oil supplement carefully. Use the Fish Oil Calculator at http://whole9life.com/2010/03/robb-wolf-fish-oil-calculator/. You may find that your fish oil is lacking based on what CrossFit recommends. Kirkland Brand fish oil supplements are OK but you may find the “take 1 pill, three times a day” on the bottle just isn’t adequate according to the fish oil calculator. Higher quality fish oil with more concentration of EPA and DHA means better oil and less pills to take per day.

Try: Carlson's Liquid OMEGA 3 Fish Oil found at http://www.mynaturalmarket.com/carlson.html?gclid=CMyWxrTdsqoCFSU0QgodJViL-Q or Nordic Natural's Ultimate Omega found at http://www.omega-direct.com/productultimate.html. These are two brands found frequently on the CrossFit Discussion Boards and mentioned at both CF certifications I have been to. Let me and the group know if you find any good deals online and how you like these products.

At the end of the day, there is an intuitive feel to these rules that will differ from individual to individual. Please email me or post in a question on my FaceBook page or Primal Paleo Group Facebook Page if you need help on the proper definition.

Points will be self-scored and everything is done on the honor system.

You also get a point for playing, yes just playing. And you get a point if you sleep for 7 or more hours the night of that particular day.

Bonus Points by the Week

You can earn 1 point per WOD no maximum per week.

You earn 10 points per week for completing a sprint workout from CrossFit Endurance website http://www.crossfitendurance.com, or sub 4-6, 100 to 400 meter sprints with 1 to 1:30 min rest between.

You earn a point if you check in with your partner. This could be a call, text, or Facebook message.

You earn a point for sharing a favorite yummy paleo recipe! Please make small copies on paper or index cards for the group, and send me an email of your recipe. You must be willing for recipe to be posted on CrossFit AllStar, I will of course give you credit. 5 max per week.

You earn a point for trying something new at some point during the week. This could be learning a new language, playing a new sport, doing a new activity, attending a new event, making a new work of art.....

You can earn a point for attending a yoga class. I will offer yoga classes at AllStar, but till then feel free to go to There’s No Place Like Om studio in St.James Circle. There is a schedule of classes online, and also a paper schedule located outside the door in a box. All the teachers are wonderful!

You can earn BIG bonus points by finding a new website, or reviewing one of the websites listed below. Please find ones that you like the best and tell me and the group why. You will have a chance to do this before class, 5 min. max presentation. Tell us what you found helpful and why.

You earn 20 points for eating 50% Organic or Local.

Miscellaneous Rules

Alcohol Policy. You may consume one shot of clear liquor per day (tequila, vodka, etc) OR one small glass (6oz) of wine per day without penalty. One additional drink is a Non Paleo Slip and earns you 1 negative point. No beer.
Coffee creamer is prohibited but may be used just take a 1 point deduction, per cup. I recommend the heaviest cream you can use (i.e. stay away from skim milk). Coconut milk makes a good substitute for coffee cream, but only the heavy stuff, Soy Delicious brand makes a great coconut milk in an aseptic package at Island Naturals here in Waimea. Butter is prohibited but may be used, again for a 1 point deduction.
Note: Butter and coffee creamer are dairy, and we are not including dairy in the ‘approved’ food list even though Mark Sisson does in his book.  Good luck!

Nutrition Resources(Give me feedback and what works for YOU!)

Make sure you are always questioning and learning. Share and collaborate with others on the Facebook Group. It is for the benefit of all and wonderful things happen once everyone starts sharing and supporting each other!

Farmers markets for fresh produce. Some organic items at Costco(Coastal Range Organic Chicken, Organic eggs). Get local grass-fed beef at JJ’s Meat Market in Honoka’a, Foodland, and some farmers markets and direct form ranchers. Please ADD to this list.

Favorite places to EAT OUT:

Village Burger
Pau Pizza
Tako Taco Big Island Brew House
Please ADD to this list and let me know the paleo grinds you like there!!!

Please review these and let me know which ones you like the most! Find new ones!





http://whole9life.com/ (tons of resources and recipes)




Recipes Resources

USE THE INTERNET….There are endless recipes out there!




http://www.marksdailyapple.com (subscribe for free recipe books)

Local (Hawaii) Nutrition Sites